Lauryn Williams is one of the most decorated American female athletes in history. She burst onto the international scene right out of the University of Miami in 2004, winning silver in the 100m at the Athens Olympics. She won three gold medals and a silver at the 2005 and 2007 World Championships before earning a gold medal at the London Olympics as a member of the 4x100m relay. In 2014 she became the first American athlete ever to win Olympic medals at the Summer and Winter Games when she earned a silver in bobsledding in Sochi.

Lauryn has shared with MileSplit the nine-week training regimen she followed in 2004 before winning Olympic silver in Athens. Each week, we will release a 7-day block of running workouts, warm-ups, drills and recovery for you to follow as you strive to become a champion sprinter.